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  6. Sablefish vs. Croaker

Sablefish vs. Croaker — In-Depth Nutrition Comparison

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How are Sablefish and Croaker different?

  • Sablefish is higher in Selenium, Iron, Vitamin A RAE, Magnesium, Vitamin B6, and Vitamin B3, however, Croaker is richer in Vitamin B12.
  • Daily need coverage for Vitamin B12 from Croaker is 28% higher.
  • Sablefish contains 4 times more Vitamin A RAE than Croaker. While Sablefish contains 102µg of Vitamin A RAE, Croaker contains only 23µg.
  • Sablefish has less Cholesterol.

Fish, sablefish, cooked, dry heat and Fish, croaker, Atlantic, cooked, breaded and fried are the varieties used in this article.

Infographic

Sablefish vs Croaker infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sablefish
Sablefish
6
:
4
Croaker
Croaker
Contains more Calcium +40.6%
Contains more Iron +90.7%
Contains more Magnesium +69%
Contains more Potassium +35%
Contains less Sodium -79.3%
Contains more Selenium +20.6%
Contains more Zinc +26.8%
Contains more Copper +132.1%
Contains more Manganese +321.1%
Equal in Phosphorus - 217
Sablefish
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 62% 51% 93% 41% 10% 12% 10% 3% 256%
Croaker
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 33% 30% 93% 30% 46% 15% 22% 11% 212%
Contains more Calcium +40.6%
Contains more Iron +90.7%
Contains more Magnesium +69%
Contains more Potassium +35%
Contains less Sodium -79.3%
Contains more Selenium +20.6%
Contains more Zinc +26.8%
Contains more Copper +132.1%
Contains more Manganese +321.1%
Equal in Phosphorus - 217

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sablefish
Sablefish
5
:
3
Croaker
Croaker
Contains more Vitamin A +350.7%
Contains more Vitamin B1 +35.6%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +33.1%
Contains more Vitamin B2 +13%
Contains more Folate +100%
Contains more Vitamin B12 +45.8%
Sablefish
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 21% 0% 0% 0% 31% 27% 97% 52% 80% 13% 180% 0%
Croaker
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 5% 0% 0% 0% 23% 30% 81% 45% 60% 26% 263% 0%
Contains more Vitamin A +350.7%
Contains more Vitamin B1 +35.6%
Contains more Vitamin B3 +19.3%
Contains more Vitamin B5 +16.9%
Contains more Vitamin B6 +33.1%
Contains more Vitamin B2 +13%
Contains more Folate +100%
Contains more Vitamin B12 +45.8%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sablefish
Sablefish
2
:
3
Croaker
Croaker
Contains more Fats +54.9%
Contains more Carbs +∞%
Contains more Other +438.2%
Equal in Protein - 18.2
Equal in Water - 59.76
Sablefish
17% 20% 63%
Protein: 17.19 g
Fats: 19.62 g
Carbs: 0 g
Water: 62.85 g
Other: 0.34 g
Croaker
18% 13% 8% 60% 2%
Protein: 18.2 g
Fats: 12.67 g
Carbs: 7.54 g
Water: 59.76 g
Other: 1.83 g
Contains more Fats +54.9%
Contains more Carbs +∞%
Contains more Other +438.2%
Equal in Protein - 18.2
Equal in Water - 59.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sablefish
Sablefish
1
:
2
Croaker
Croaker
Contains more Monounsaturated Fat +94.1%
Contains less Saturated Fat -15.2%
Contains more Polyunsaturated fat +11.4%
Sablefish
24% 61% 15%
Saturated Fat: 4.099 g
Monounsaturated Fat: 10.328 g
Polyunsaturated fat: 2.618 g
Croaker
30% 45% 25%
Saturated Fat: 3.476 g
Monounsaturated Fat: 5.32 g
Polyunsaturated fat: 2.917 g
Contains more Monounsaturated Fat +94.1%
Contains less Saturated Fat -15.2%
Contains more Polyunsaturated fat +11.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sablefish Croaker
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sablefish Croaker Opinion
Net carbs 0g 7.14g Croaker
Protein 17.19g 18.2g Croaker
Fats 19.62g 12.67g Sablefish
Carbs 0g 7.54g Croaker
Calories 250kcal 221kcal Sablefish
Fiber 0g 0.4g Croaker
Calcium 45mg 32mg Sablefish
Iron 1.64mg 0.86mg Sablefish
Magnesium 71mg 42mg Sablefish
Phosphorus 215mg 217mg Croaker
Potassium 459mg 340mg Sablefish
Sodium 72mg 348mg Sablefish
Zinc 0.41mg 0.52mg Croaker
Copper 0.028mg 0.065mg Croaker
Manganese 0.019mg 0.08mg Croaker
Selenium 46.8µg 38.8µg Sablefish
Vitamin A 338IU 75IU Sablefish
Vitamin A RAE 102µg 23µg Sablefish
Vitamin B1 0.122mg 0.09mg Sablefish
Vitamin B2 0.115mg 0.13mg Croaker
Vitamin B3 5.128mg 4.3mg Sablefish
Vitamin B5 0.865mg 0.74mg Sablefish
Vitamin B6 0.346mg 0.26mg Sablefish
Folate 17µg 34µg Croaker
Vitamin B12 1.44µg 2.1µg Croaker
Tryptophan 0.193mg 0.208mg Croaker
Threonine 0.754mg 0.788mg Croaker
Isoleucine 0.792mg 0.847mg Croaker
Leucine 1.397mg 1.48mg Croaker
Lysine 1.579mg 1.571mg Sablefish
Methionine 0.509mg 0.525mg Croaker
Phenylalanine 0.671mg 0.742mg Croaker
Valine 0.886mg 0.947mg Croaker
Histidine 0.506mg 0.525mg Croaker
Cholesterol 63mg 84mg Sablefish
Saturated Fat 4.099g 3.476g Croaker
Omega-3 - DHA 0.92g 0.089g Sablefish
Omega-3 - EPA 0.867g 0.113g Sablefish
Omega-3 - DPA 0.216g 0.079g Sablefish
Monounsaturated Fat 10.328g 5.32g Sablefish
Polyunsaturated fat 2.618g 2.917g Croaker

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sablefish Croaker
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
Sablefish
44%
Croaker
Minerals Daily Need Coverage Score
55%
Sablefish
50%
Croaker

Comparison summary

Which food contains less Sodium?
Sablefish
Sablefish contains less Sodium (difference - 276mg)
Which food is lower in Cholesterol?
Sablefish
Sablefish is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Croaker
Croaker is lower in Saturated Fat (difference - 0.623g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sablefish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174240/nutrients
  2. Croaker - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.